garage-gym-idea_large

Unless you have an awesome garage gym like the one pictured, you can always do these workouts with little or no equipment. Good for travel as well.

For more ideas visit www.thetravelingwod.com or
view this list of body weight workouts.

Be sure to scale your workouts to match your ability level! Post your results to the comments section below!

“Annie” (Requires Jump Rope)
Rounds of 50-40-30-20-10 reps for time:
Situps
DoubleUnders

3 Rounds for Time:
Run 800M
50 Air Squats

5 Rounds for Time:
10 Push-ups
10 Sit-ups
10 Squats

“Susan”
5 Rounds for Time:
Run 200m
10 Squats
10 Push-ups

3 Rounds for Time:
Sprint 200m
25 Push-ups

3 Rounds for Time:
10 Handstand Push-ups
200m Run

Tabata (20 seconds on, 10 seconds rest, 8 rounds) for total reps:
Any ONE Movement (Squats, Pushups, Jumping Lunges, Situps, HSPU, Pullups, Dips)

20 Rounds for time:
5 Push-ups
5 Squats
5 Sit-ups

Rounds of 10-9-8-7-6-5-4-3-2-1 reps for time:
Sit-ups
100m Sprint between each rounds

“Invisible Fran” 21-15-9 for time:
Air Squats
Push-ups

6 Rounds for Time:
10 Push-ups, 10 Air Squats, 10 Sit-ups

5 Rounds for total long jump distance:
3 Vertical Jumps (as high as possible)
3 Squats
3 Long Jumps (as long as possible)

8 Rounds for total Time of:
Handstand Hold for total of 30 seconds
10 Squats

10 Rounds for time:
10 Push-ups, Sprint 100m

5 x 400m sprints for total time
Rest 1:1 (if 1st sprint takes 1:15, start 2nd sprint at 2:30)

10 x 100m sprints
Rest 1:1 (if 1st sprint takes 1:15, start 2nd sprint at 2:30)

Run 1 mile for time
Lunging 30 steps every 1 minute

Run 1 mile for time
Performing 10 Air Squats every 1 minute

100 Burpees for time (my favorite)

Run 1 mile for time

Spend a total of 3 minutes in a handstand

10 Rounds for time
Sprint 100m
Quick Walk 100m

Rounds of 10-9-8-7-6-5-4-3-2-1 reps for time:
Burpees
Sit-ups

10 Rounds for Time:
10 Jumping Lunges
10 Push-ups

4 Rounds for Time:
5 Handstand Push-ups
400m Run

6 Rounds for Time:
10 Burpees
100m Sprint

7 Rounds for Time:
7 Situps
7 Burpees

As Many UNBROKEN rounds as possible in 15 minutes:
5 push ups with a 20 second plank hold (a hold at the top of the push up, arms extended and body tight like a plank) every five reps

For Time:
100 Jumping Jacks
75 Air Squats
50 Push-ups
25 Burpees

3 Rounds for time:
20 Jumping Jacks
20 Burpees
20 Air Squats

50 Burpees for time

10 thoughts on “HOME/TRAVEL WODs

  1. 10/2/12 5r for time, 10 pushups, 10 sit-ups, 10 squats: 4:54 then run 7 flights of stairs
    10/3/12 “Invisible Fran”: 2:01 then run 7 flights of stairs
    10/4/12 Rounds of 10-9-8-…-3-2-1 burpees, sit-ups: 8:57 then run 7 flights of stairs (No one should do burpees on vacation!)

    And there I was, all proud of myself until the beat down this morning…

  2. Finished today’s.

    10 rounds for time

    10 Push-ups
    10 Sit-ups
    10 Air Squats

    Time: 14:42

    Read it wrong. Was suppose to be 5 rounds. Oh well.

  3. Pingback: Workouts! | MASFIT

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